Pavel Krotov

How to get in Fighting Shape?

When it comes to kettlebell training, simplicity wins.

If you’re just starting out, you might be tempted to try lots of different things or do a new workout every time to keep things interesting.

A new workout every week feels exciting and productive. It isn’t.

If you never repeat anything, how do you know if you’re getting better at it?

If you’re my client, or you’ve done some of my workouts, you might have noticed that I build everything around four movement patterns: a hinge, something for the legs, a push and a pull.

Every session includes at least one of each.
Anything else is a bonus.
Even a short workout can cover all four.

Simple plans are easier to follow.
They’re easier to track.
And seeing progress is what keeps you coming back.

Funky moves might get views. Complicated plans might impress people.

Simple ones get the job done and deliver results.
Pav

Skip the Carousel

1 2 3 4 5 6 7

1 day ago | [YT] | 181

Pavel Krotov

I was converting my garage into a training space.

It had been a storage room for a while as we were going through renovation through the rest of the house.
No door.
Freezing in February.

So I needed a temporary fix.
I joined a big chain gym.
Local Pure Gym, £25 a month. Bargain.

But…
Planned four sessions a week. Managed one.

The other three went on waiting for machines or hunting for a plan B.
Lads in flip flops were using the leg press as a meeting room.

They have all the time in the world and nowhere to be.

I had only 30 min for a quick session, it was supposed to be in and out.
Then the 15 minute drive home.
Instead of feeling relaxed and ready for the day, I was annoyed.

That wasn’t the plan.

Now it’s me, one kettlebell, a bit of floor and a solid plan.
Nothing to wait for.

If your gym plan keeps collapsing, the plan might not be the problem.
The location might be.

Would you rather train in the gym or at home?

Pav

Skip the Carousel

1 2 3 4 5 6 7

3 days ago | [YT] | 159

Pavel Krotov

I don’t have any motivation

Someone asked me how I find motivation.

I don’t.

I’m a structure person.
I like knowing when the family events are. I like knowing what I’m eating.

If I have more than two options, I overthink until I choose nothing.

So I built little systems. A training template. A meal framework. A daily routine. Copy, paste, repeat.

Motivation is a mood. Systems turn up even when you don’t.

If you’ve been waiting to feel motivated, that’s probably why nothing has happened yet.

So what’s the one thing you keep saying you’ll start once you feel like it?

Hit reply and tell me. I read every one.

Pav

5 days ago | [YT] | 136

Pavel Krotov

Most people think staying lean means constantly dieting, cutting out foods, and being strict 24/7.

I don’t see it that way.

I follow a simple framework that helps me stay lean all year round without feeling like I’m on a diet.

Here are my golden “NOT A DIET” rules

No extremes. No unnecessary restrictions. Just a simple framework you can stick to.

The goal isn't to be on a diet forever. It's to build habits that help you stay lean while still enjoying life.

Keep it simple, stay consistent, and enjoy the process.

Skip the Carousel

1 2 3 4 5 6 7 8 9

1 week ago | [YT] | 183

Pavel Krotov

No time. Too tired. Work’s mental. Kids need me. It’s not a good time right now.

You can come up with a million of them.

Then a health scare shows up.
And suddenly you only need one reason to train.
Just one. The big one.

“I wish I’d started earlier.”

Most of us have said it at least a few times.
Usually about something we left too long.

Don’t let training be one of them.

You don’t need a perfect plan.
You don’t need two hours.
You don’t need a gym membership

You need 20 minutes and kettlebell.

1 week ago | [YT] | 208

Pavel Krotov

Some of my clients (like Harley) struggle with consistency. So do I.

You know when you have the best intentions?

"Tomorrow I will complete that workout."

But you wake up the next morning a bit tired, not fully awake, not in the mood to train.

You think you've got a bit of time around lunch.

Then a meeting overruns by 10 minutes.
Or someone annoys you and your mood tanks.
You push the workout to later.

Later in the evening, you realise you've got another failed attempt in the pocket.

When I get in a pickle like that, I start "luring myself into a workout".
I begin with a step so easy it would be stupid not to do it.

My only task is to put on a tune.
Right now it's “Jump Around by House of Pain”.

Then I skip with a rope for the length of the song. 3:33 min. (You can swap for jumping jacks on the spot.)

That's it. Then I give myself permission to stop.

Worst case, I've done a bit of skipping.
Best case, it's the first stepping stone into a proper workout.

Next it might be a few swings and a few push-ups.

Now the blood is flowing and we're actually back in the game.

Sometimes you need to stop thinking about what you'll do and just take a small step.

For me, it's skipping through a song. That's it.

Usually its enough to do the next step

2 weeks ago | [YT] | 151

Pavel Krotov

Most days I don't have hours to train.

I also don't want to. I get tired. I get bored. Then I skip it.

But I can always find 20 minutes. So that's how I train most of the time.

Not because it's the best way to train. Because it's the easiest way to stay consistent. And consistency is what actually works.

I'm running a 30 day challenge with my clients right now. The feedback is the same from almost everyone.

They find it easy to show up throughout the week. They don't miss sessions.

Turns out a workout you actually do beats a perfect one you skip.

Here's an example session so you can try it yourself.

20 minutes | 40 sec on / 20 sec off | 2 rounds

Part 1 (2 rounds)

Kettlebell swing
Goblet squat
Dead clean + press, right
Dead clean + press, left
Front to back


Part 2 (2 rounds)

Clean to squat
Row, right
Row, left
Push up
Plank to pull through

Follow along video: bellow

Grab a kettlebell, press play and get it done. You'll be finished before you've thought of an excuse.

Let me know how you get on.

2 weeks ago | [YT] | 52

Pavel Krotov

Imagine waking up 30 days from now and feeling noticeably different.

Your clothes fit better.

You feel stronger when you train.

You’re more confident in your body.

You’ve got more energy throughout the day.

And, perhaps most importantly, you’ve finally got some momentum back.

Instead of constantly thinking “I need to get back into shape”, you’re actually doing it.

You know what you’re eating.

You know when you’re training.

You’re getting your workouts done without having to constantly figure out what to do next.

That’s exactly what I want to help you achieve with my 30-Day Challenge.

The goal isn’t to give you another complicated fitness plan that lasts a few days before life gets in the way.

It’s to help you build the habits, consistency and strength that make looking and feeling better something you can actually maintain.

Everything is mapped out for you:

• Follow-along workouts so you can simply press play and get started.

• A structured day-by-day plan so there’s no guessing about what you should be doing.

• Nutrition and habit guidance to help you make better choices consistently.

• Direct support and accountability from me through the app, so you’re not trying to do it all on your own.

You don’t need to completely change your life overnight.

You just need to start showing up consistently for the next 30 days.

And imagine how different you could feel if you did.

You can check out the 30-Day Challenge here:

www.trainerize.me/profile/p0w3r/?planGUID=7259c633…

Would be great to have you onboard.

Regards,
Pavel

3 weeks ago | [YT] | 21

Pavel Krotov

Lost your momentum recently?

Fell off the wagon and struggling to find your flow again?

Here’s your goal for the next week:

Don’t try to get fit. Get consistent.

Choose a minimum you know you can realistically maintain.

Maybe that’s:

• 2 workouts per week• 20 minutes per session• A daily walk• Getting your protein in consistently

Make your target achievable, even during a busy week.

Then hit it.

Once showing up starts to feel normal again, we can increase the workload.

You don’t need a massive burst of motivation.

You need a few weeks of keeping promises to yourself.

Small wins → consistency → results → motivation.

That’s how you get your momentum back.

Pavel

3 weeks ago | [YT] | 120

Pavel Krotov

It's Friday. The week has been stressful, busy, a bit of a write-off.

You've missed a few workouts. Feels like the week's gone and have failed again. 

So you tell yourself: Monday is THE day.

Here's the thing though.

We've still got Friday, Saturday, Sunday. That's nearly half the week left.

And you don't need to go all-in on Monday. You know how that story ends. Five sessions planned, perfect diet, full send. By Thursday you're wrecked and back where you started.

The problem was never motivation. You just made the restart too hard.

So do less instead. One or two easy sessions this week. 

Nothing hard, few swings and push ups will do. 

Just enough that next week you're not starting from zero. 

Then next week, two or three manageable sessions. That beats one brutal session followed by another week off, every time.

Consistency first. Intensity later. 

That's how momentum actually comes back.

Pavel

Skip the Carousel

1 2

4 weeks ago | [YT] | 135